3 Questions to Ask Yourself

Today, I just want to share with you all with some thoughts to think about when you are working out or tempted by tasty fatty food.

Every Day

This past week, I noticed something I say to myself during my workouts and when I'm tempted with foods I probably shouldn't eat. I'm not saying it always works, but if you want it bad enough you will repeat these three things to yourself every day:

'Do I want to lose this weight?'
'Do I want to just maintain this weight?'
or...
'Do I want to waste what I worked for?'

It's up to you to decide which one you choose, but if you are really striving for a goal, don't let the devil get into your head. Go that extra mile(literally), speed up in the last few minutes of your workout, say no to a bad food, or whatever it is--- do it!  When you fall, a good thing to remember is that you can get right back up again and keep moving forward! 

WE CAN DO IT!

It is only yourself that you are up against.

Happy Anniversary!

Today marks the day of mine and my boyfriend's 1 year anniversary since we officially began dating! I just want to give my lovely boyfriend, Andrew, a shout out of gratitude. He has been such an amazing best friend to me this past year and I cannot wait to see what 2013 brings to our relationship. We are more than boyfriend and girlfriend, we are best friends. He has only encouraged me to be better in every aspect of my life and wouldn't know what to do without him.

Friday night at his annual company(Outfit D2, Corps of Cadets at Texas A&M) formal.

Go Workout with your Partner! 

This day leads me to a favorite health and fitness topic of mine, working out with your significant other.

 Take one or two days per week and workout together. Doesn't have to be an intense workout, you could go for a walk/jog, or just two a weight lift or two. Really take advantage of that time together, push each other to do things that you wouldn't normally do in your workouts. Like for example, Andrew and I have the typical male/female problem in that I love running and doing leg workouts and he loves to do arm and chest workouts. So when we workout together we make sure we do an arm and leg workout together teaching each other different work outs for our individual work outs. 

You can also make it a friendly competition, for example, see how many sit-ups each of you can do in 1 minute! 

None  the less, it is important for couple to have that healthy intense time together to push each other in a positive way and to stay healthy. 

NUTRITION accountability!

This can also be a good incorporation in nutrition as well. Who better to start eating healthy with than your significant other? You eat with them a lot during the week? Why not have a fun date at home  cooking up something together that you've never made and watch a good movie. 

Check out my previous post to find healthy restaurants to eat at and what to order!

Here is a delicious meal Andrew and I made this past weekend:

Hope Beel's Portabella Mushroom Pizza

Ingredients:

-portabella mushrooms

-light cheese (I used light Mozzarella) 

-low sugar tomato sauce

-spinach

-onions

-tomato basil (Mrs. Dash seasoning)

-(and whatever else you are craving: we both put a little turkey on ours)

1. pre heat oven to 400, bake for 20-30minutes

2. De-stem and rinse mushrooms, make sure you get excess water out before cooking. Use paper towel to damp dry.

3. add tomato sauce and toppings

4. add a little Mrs. Dash seasonings

5. Nom Nom

*we added some salad on the side. 

You Can Still Eat out Occasionally!

Dining out?

Here are a few healthy options to get you buy for awhile. There are plenty more healthy options in these restaurants and more restaurants that are healthy. You just need to ask yourself, what is worth the calories and what is not? Is it worth what you have been working for or to gain that extra pound? Healthy foods can be tasty and satisfying if you let them be and who knows, if you eat enough of it you may actually start craving healthy foods!

*If all else fails, get a salad with dressing on the side!

Jason's Deli: Craving a sandwich? order the half sandwich (whole wheat bread) with a side of fruit or healthy soup. Their salad bar is great, you can put all kinds of stuff in there to satisfy your cravings... sweet/salty/crunchy.

Genghis Grill: If you build your own bowl, put all meat and veggies and fill the sauce cup half way and either order brown rice or preferably no carb at all (especially if you are going out for dinner - don't do carbs). You can also choose do make the Genghis Grill "build a Genghis heart bowl".

Chipotle/Freebirds: order their salad and put meet and veggies in there - no cheese or sour cream. (if you must have one of those, tell them to put a LITTLE cheese). They also have whole wheat tortillas if you are craving a burrito, just make sure to only add meat, veggies and beans.

Jimmy Johns: You can order any sandwich at JJ and tell them to make it a LETTUCE WRAP. Make sure you make light on the cheese or none at all.

Tex-Mex Restaurants: Take it from someone who loves Mexican food, the fajitas are just as satisfying! Order fajitas with no tortilla. It is hard to go to Mexican Restaurants without eating some chips and salsa, so just make sure you stick with 5-8 chips before your dinner!

Smoothie King: SK has great healthy options for people who need something easy and quick, especially if you are going to be on the road.

BBQ Joints: BBQ is great for going to eat a tasty healthy meal! Order whatever meat you want, just no bread with it. For your sides, order all veggies - no carbs (like potatoes or mac and cheese....I know, I know... Sorry). Make sure to get the BBQ sauce on the side or ask them to be light on the sauce ( typically has lots of sodium and sugar in it).

Red Lobster: For all of you seafood fans, here is your solution and possibly going to be your favorite! Red Lobster carries a selection called, "the light house selection". Order off that and you will have a tasty, heart healthy meal! If you must have a roll (in which I don't blame you), only have on during dinner - NOT before or that will just make it more tempting to have another.

Epsom Salt Baths and Added Bonus runner workout!

About a year ago, I was introduced to the idea of Epsom salt baths for a solution to workout recovery, soften my chocolate cravings and for relaxation/stress relief/better sleep. Now you may be thinking, what is Epsom salt and how would it do all of that? Here is your answer: 

What is Epsom Salt?

"Epsom salts are made up of the compound magnesium sulfate, and they got their name because one of the earliest discoveries of magnesium sulfate took place in Epsom, England. Magnesium and sulfate both play essential parts in the ways in which our bodies function.

Magnesium is important in that it helps keep enzyme activity regular in your body, and it helps your bodily functions to run smoothly." - www.health.howstuffworks.com

How would an Epsom Salt help with chocolate cravings and relax me at the same time?

Epsom salt gives back the lack of magnesium in your body, in which is why some people crave chocolate more than normal. Now, it does not guarantee to solve your cravings but it will help ease that craving. 

About three times per week you should poor 1-2 cups of epsom salt in your bath. Heat the water as much as your body can handle, then let the salt dissolve before getting into the tub. The hot water and the dissolved salt will soak into your skin helping your muscles relax and nourish your skin. *Do not get into the tub until salt is dissolved or you will come out with white powder on your skin (easy to wash off) and it will dry out your skin. 

Epsom salt baths are great for days that you've had a hard workout and don't want to have a hard time walking the next day or even just a hard day at work/school and just need some relaxing time and a good nights sleep. 

Go get some epsom salt at your nearest grocery store/walmart/target and search more info about epsom salt baths on the website provided above!

Need to start running or just need to get back in shape? Here is a great beginner/getting back into the swing of running workout!

- Workout made my by Dad! -good two week program that can get you back up to a 30 minute cardio workout. make sure to add in some weights or ab workouts after each cardio workout! that will help strengthen your core for a longer run. 

Day's 1-3:

Slow jog for 7 minutes

walk for 3 minutes

a little faster jog for 7 minutes

walk for 3 minutes

fast paced jog for 3 minutes

walk to cool down

Day's 4-6:

Slow jog for 10 minutes

walk for 2 minutes

jog for 10 minutes

walk for 2 minutes

fast paced jog for 3 minutes

walk to cool down

Day 7:

no jogging

Day's 8-10:

Slow jog for 15 minutes

walk for 5 minutes

fast paced jog for 5 minutes

walk for 5 minutes

Day's 11-12:

Slow jog for 20 minutes

walk for 3 minutes

fast paced jog for 5 minutes

walk for 2 minutes

Day 13:

slow jog for 30 minutes

Day 14: 

No Jogging

 Half Marathon - College Station, Texas 2012

Full marathon - Houston Texas 2013

Will (my brother!) and I running our half marathon and full marathon. 

Thank you dad for our good running genes and thank you mom for good nutrition genes!

After a good run on the cruise.. :)

How to Treat Yourself

Re-Cap to Intro

So, I failed to mention in my introduction about my latest journey in nutrition! Biggest part of why I'm starting this blog.

Over Christmas break when I went home, I met a couple by the names of Hope and Justin through my mom in Addison. They were awesome and welcoming in their new store, Top Shelf Nutrition. Hope and Justin introduced me to herbalife, which is a nutrition that basically gives you a start over or even a boost to a new beginning that already has been started! (I'll explain herbalife and programs later in the blog).

Follow Hope on her blog! - www.getfitwithhope.blogspot.com

I hope to have a before and after pic soon, just like Hope!

Treating  Yourself to what...food? No.

As I was writing a journal entry today for my youth development class, I thought about how sometimes parents reward their kids with sweets or food in general. And then I thought to myself, that is something that society does on a regular basis no matter the age or reason. Everytime we accomplish something or go out to celebrate, what do we do? We go out to eat or go have drinks. Why do we do that? What about food and drinks makes us feel rewarded?

Yes, I agree its the social gathering of the celebration that makes it fun, but why go eat?  Think about the next time you want to reward yourself, is eating really the best decision or should you just tell your children that they can go outside and play their favorite game, take them to a water park, regular park, aquarium, play the wii, etc. As for you, reward yourself with a massage, pedicure, manicure, shopping (if you have money to), hunting, fishing, biking, movie theater with your significant other or best friend --or whatever men like to do for fun---anyone for that matter.

This has been one of the biggest lessons I've learned in the past few years in college, that benge/emotional eating isn't healthy. Sometimes it's okay to go out and have drinks with your friends or eat a cookie or two, but not every time you are sad or feel accomplished for something.

retro workout at blackbox! miss that place already-- crossfit is amazing if you are looking to be apart of the community and get healthy (probably better to have a stable job to afford it though unfortunately).

My Introduction

First off, I'd like to go ahead and mention to you all that this is not going to be a well written document -- hints blogging. I apologize in advance for typos and incorrect grammer.

Anyways, before we get down to business I'd like to introduce myself to those who don't know me very well. My name is Brooke Dowtin and I'm a current Texas A&M student, class of 2014- WHOOP! I am a Recreation, Parks and Tourism Sciences major in which I specialize in Youth Development. It has always been a passion and enjoyment of mine to work with children. As I was telling my father today that I want my future career to have more purpose than to just make money. Both of my parents and step parents have jobs that are helping others in different ways and I would like to follow in their paths. I want to have a job that will help others in their life whether it was teaching or being a personal trainer for health and wellness.

This is going to be my first blog experience and it will mostly contain information on health and wellness, such as, exercising, nutrition and body care.

Stay tuned for some good entries! I'll post my first entry soon!